Comparing Nutrients in 300 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 74g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	16.7% 12g	44% 32g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 551μg	287% 1149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	173% 4.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.3% 0.65mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	0.67% 6.65mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	278% 22.3mg	169% 13.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	9.68% 40.6mg	420mg per day for Men 19-50 years
Manganese	NA	10.5% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 223mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.22mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.04% 1.48g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Lets compare vitamin content per 300 calories of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 300 calories of POST, GRAPE-NUTS Flakes have 39.8 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.1 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 300 calories of POST, GRAPE-NUTS Flakes have 4.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 7.9 times more Selenium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.5 times more Sodium and 1.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Copper and Potassium
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of POST, GRAPE-NUTS Flakes have 6 times more Omega 3, 1.8 times more Omega 6, 4.8 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 8.2 times more Saturated Fat and 2.6 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein